So I do “Day 1” one day, then the next day I do “Day 2” and after each workout I do incline 10 incline at 3.0 speed for 15 minutes. Wondering if I’m doing everything right, if I need to change anything please let me know, thank you !

Update #3 appears at the bottom.
Due to numerous disparaging comments by multiple individuals, I have reposted my article.
Heckling does not change what occurred. People need to know these truths, especially those who have experienced the same. They need to know they are sane, that such things are indeed being perpetrated, and the perpetrators use shame to silence them and protect their activities.
I write to encourage them not to listen to disparaging people who speak without knowledge.
February 10, 2024
I am Joseph Cafariello, a Canadian citizen and ex-member of the Canadian military. Of sound mind, not on medication, not a drug user, not a marijuana smoker, not an alcohol drinker, with no mental disorders.
I recently posted to this Liberty subreddit experiences of harassment by Vancouver's police and fire departments (Vancouver, BC, Canada). I’m the fellow who was repeatedly ordered by police to stay out of Vancouver’s Stanley Park, and was continually harassed whenever I visited the park (which I do every second day on my early morning walks).
Immediately following that post, they changed some of the techniques they use in my case. They were either informed of my post or found it themselves, seeing as my internet activity, and phone activity for that matter, are under continuous surveillance (plenty of proof which I will not include here to avoid running off-topic).
In this post, I would like to shed some light on other harassment which is still ongoing, since it occurs in private, away from potential observers. It involves the Canadian and US militaries.
Havana Syndrome
In 2016, numerous employees of the Canadian and US embassies in Havana, Cuba, started experiencing head injuries ranging from mild headaches to concussions. It happened in their sleep, and came to be called Havana Syndrome.
Wikipedia explains (https://en.wikipedia.org/wiki/Havana\_syndrome):
“Havana syndrome is a cluster of idiopathic symptoms experienced mostly abroad by U.S. government officials and military personnel. The symptoms range in severity from pain and ringing in the ears to cognitive dysfunction and were first reported in 2016 by U.S. and Canadian embassy staff in Havana, Cuba. Beginning in 2017, more people, including U.S. intelligence and military personnel and their families, reported having these symptoms in other places, such as China, India, Europe, and Washington, D.C. The U.S. Department of State, Department of Defense, and other federal entities have called the events "Anomalous Health Incidents" (AHI). Of over a thousand purported cases, the majority of US investigative bodies found only a few dozen cases to be suspicious.”
Ladies and gentlemen, I can tell you exactly what happens, because I have been experiencing this since I first joined the Canadian military back in 2002, and am still experiencing these “torments” (as I call them) to this day, already 3 years after leaving the military.
I go to bed. In about 15 minutes, just as I am on the cusp of falling asleep, a hear and feel a heavy thud reverberate and ultimately strike my skull. My body releases a sharp burst of adrenalin, my heart starts racing, and my blood’s circulation speeds up significantly. Depending on the severity of the blow, it can take me anywhere from 30 minutes to an hour to fall asleep again. Though there have been times I could not return to sleep for more than 2 hours.
A strong headache is felt immediately, and lasts for hours. There have been times when my heart felt like it was going to burst, having been startled as such.
The pulse to the head sometimes reverberates through the wall and my bed’s headboard. I distinctly feel as though I have been hit on the top of my skull. At other times, it feels as though the pulse has come through the air, striking the side of my skull.
This is not a sleep disorder, for it does not occur regularly. At times, my sleep is disturbed in this manner 3 or 4 days in a row. At other times, there is no disturbance for up to a week. But they never let me go more than a week without such interruptions to my sleep.
Neither is it sleep apnea, as I do not awaken gasping for breath. The pounding headaches, sudden release of adrenaline, and heart palpitations I experience are caused by external impacts of sound waves or air bursts.
Sonic Weapons
How these pulses are produced is not easy to identify. As Wikipedia explains:
“Once the story became public, various U.S. government representatives attributed the incidents to attacks by unidentified foreign actors, and various U.S. officials blamed the reported symptoms on a variety of unidentified and unknown technologies, including ultrasound and microwave weapons.”
Sonic weapons have been in use for many years by militaries, and by police in crowd control. As Wikipedia explains (https://en.wikipedia.org/wiki/Sonic\_weapon):
“Some sonic weapons make a focused beam of sound or of ultrasound; others produce an area field of sound. As of 2023 military and police forces make some limited use of sonic weapons.”
(Do not believe the 2023 timeline. The Canadian military has been using these weapons since the early 2000’s at the latest.)
Wikipedia continues:
“Extremely high-power sound waves can disrupt or destroy the eardrums of a target and cause severe pain or disorientation. This is usually sufficient to incapacitate a person. Less powerful sound waves can cause humans to experience nausea or discomfort.”
The users of these technologies must also be using thermal detection equipment to monitor the target’s sleep. As I mentioned, I most often feel these blows the moment I am falling asleep. Body temperature drops when we sleep, and brain activity slows. Heat-detection equipment is likely being used to identify the point at which the target is falling asleep.
Why they prefer to strike at the start of someone’s sleep as opposed to the middle of their sleep, I do not know. Perhaps their intent is to deprive the body of early sleep, limiting the amount of deep sleep available to the person before their alarm rings in the morning.
Ordinary Hammers
Not all such “torments” (as I call them) are caused by high-tech equipment. I have heard and felt distinct hammer strikes running along the 2x4 beams inside my walls. These strikes can be a single hard strike, or several strikes in a row. It is definitely caused by a person with a hammer because the intervals between strikes are equidistant in time; that is, the time spacing between strikes is not random and does not change from strike to strike, but is constant between strikes, exactly as when someone is hammering. And no, it is not someone hanging pictures at 1:30 am, multiple times a week, for years.
On one occasion, when I was standing at my kitchen sink, I felt the floor-board directly under my feet pulse so sharply it felt like a brick had struck the soles of my feet. In this case, my military neighbour likely used a hammer to strike the floorboard on his side of the wall. It is the only plausible explanation.
Surveillance
This leads to surveillance of one’s activities at home. I have plenty of proofs of that. They seem insignificant on an individual basis. But when you put them all together, they present a clear picture of home surveillance.
My laptop computer’s lid cracked one night, at the bottom left corner of the screen. The next day at work, I heard my military supervisor relate to another co-worker that the night before, his laptop computer’s lid cracked at the bottom left corner. I swear to the Lord in Heaven, I am being truthful.
I tested my suspicion of being surveilled. At home one night, I blurted out-loud, “VW Passat. What an ugly sounding word, ‘Passat’”, I said. A few days later, my military colleagues at work started playing a card game at lunch, invented by one of them. The name he gave his game was “Passat”, and when he spoke it, he looked at me for a reaction. If you ever contact the Halifax military base, ask for the Claims Department and ask them if they are still playing Passat.
On another occasion, at a time when I frequented the gym every second day for a few years, I suspected my van had been fitted with a listening device. I suspected so because a number of things I had spoken with people about on my phone while in my van (nothing illegal) were repeated by people at the gym in conversations among themselves. Too many times, parts of other people's conversations matched parts of conversations I had had with others while I was in my van.
I already knew my phone was being tapped, but I also suspected my van was bugged. So one evening while driving in my van, I blurted out-loud a number of things I said I hated. "I hate (this or that)"; "I hate it when...". One of them was, "I hate when people chew gum with their mouths open." I then vocalized an exaggerated gnawing sound, "Gnaw. Gnaw. Gnaw."
The very next time I went to the gym, 2 days later, while I was at an exercise, a fellow sat at an exercise directly behind me. And sure enough, he started chewing with his mouth open, vocalizing that gnawing sound, "Gnaw. Gnaw. Gnaw." I didn't look behind at him, because I knew what was going on, and I wanted to avoid playing into his hand. So he repeated himself again and again until I was done and moved to a different station. Now, honestly, who chews gum at the gym? You can't. Or you run the risk of choking for the heavy breathing, not to mention when laying down on benches. And with precisely the same exaggerated vocalized gnawing sound I had made in my van just 2 days prior.
Their whole intent is to let you know you are being surveilled. They want you to know, as both a warning and a provocation. They want you to say something, to launch accusations, which they would readily deny, making you look paranoid. If you react too strongly, they could even have you diagnosed with some kind of disorder, and put you on medication, which further plays into their hand. (More regarding medications in the last section of this post.)
This is why, as I mentioned in my previous post, they would park their cars shining their high beams on me as I walked past them during my morning walk. And why on some occasions, a group of 3 or 4 would exit their cars and stand on my path just as I approached, forcing me to go around them. They would then remain standing on the path until my return trip through, and after I had passed by the second time, then would then return to their cars - making it absolutely clear I was their interest.
Their intent is not only to make me aware, but also to present themselves in close proximity to me, within easy reach, in the hope I would confront them, resulting in an altercation that could land me in a lot of hot water - 4 witnesses against me, all pleading innocence.
Again, it is all designed to make you look bad, and to warrant some kind of legal measure against you - preferably a medical diagnosis, discrediting you in everything you say about them. If they can't refute your claims, their only remaining option is to discredit you. That's what all of these tricks are designed to accomplish. Who would believe anything you say, once you have been diagnosed with a disorder?
There are plenty more examples. But who would really believe them? I’ll save them for the future.
Home Invasion
Both during and after my military service, I have had my apartments entered without any signs of break-ins. How? Lock-picking and duplicate keys. Indications? Missing objects; ie: money, phone adaptor, etc. Nothing major. Just something to make us understand we are being watched, and to make us understand what they can do.
But it is always something small, something for which you would be ridiculed for divulging.
Two more examples: I found my razor, which I always lay-down razor-end to the wall, turned around, razor-end toward me. Also, in one of my house slippers I found a small shoe sticker on the up-side of the heel. I had those slipper for years, and never had any shoe stickers on them. Yet there it was, clearly visible on the top surface of my slipper, not the bottom. Could I have stepped on a shoe sticker when barefoot in my apartment, only to have the sticker transfer itself to my slipper when I wore it? How many shoe stickers do you have laying around your apartment that you can accidentally step onto?
If I had stepped onto a sticker in my apartment and had it stick to my heel, that means the sticky side was up against my skin. This means the sticker would have had to flip upside down such that the sticky side would then be down, allowing the sticker to stick to the slipper. Do you really think that happened? That sticker was not there when I left my apartment, but it was there when I returned. And it was the wrong sticker, wrong brand, wrong size.
Again, what is their intent? To make someone look ridiculous so no one will believe them should they speak of other more sensitive things.
Staged Incidents
The above incidents clearly point to coordinated and staged events (at my work, my home, on my walks, etc). This is so frequently met with incredulity. "But that would require coordination on the part of so many people," the public dismisses. "They wouldn't do that."
Oh yes they would, and they have, as explained in https://fightgangstalking.com/. Note the documented cases involving the Canadian Security Intelligence Service (CSIS, Canada's equivalent to the US' CIA) and the Royal Canadian Mounted Police (RCMP, Canada's national police force), which were reported in national newspapers.
From https://fightgangstalking.com/ :
“Disruption operations often involve tactics which are illegal, but difficult to prove. These tactics include – but are not limited to – overt surveillance (stalking), slander, blacklisting, “mobbing” (intense, organized harassment in the workplace), “black bag jobs” [home invasions], abusive phone calls, computer hacking, framing, threats, blackmail, vandalism, “street theater” (staged physical and verbal interactions with minions of the people who orchestrate the stalking), harassment by noises, and other forms of bullying. Many of these tactics were used by the FBI during its illegal COINTELPRO operations, as documented by stolen official documents and subsequent Congressional investigations.
"Although the general public is mostly unfamiliar with the practice, references to “disruption” operations – described as such – do occasionally appear in the news media, even though that fact would apparently be news to the editors of The New York Times. In May 2006, for example, an article in The Globe and Mail, a Canadian national newspaper, reported that the Canadian Security Intelligence Service (CSIS) and the Royal Canadian Mounted Police (RCMP) used “Diffuse and Disrupt” tactics against suspects for whom they lacked sufficient evidence to prosecute. A criminal defense attorney stated that many of her clients complained of harassment by authorities, although they were never arrested."
She can add me to that list too.
For the Benefit of Others
The experiences I have recounted here seem so trivial, so insignificant, they make you look ridiculous if you talk about them. But if we don’t talk about such things, no one will ever know about them. Other people have experienced the same, and are forced to endure such torments in silence. They need encouragement to talk about their own experiences, and so I write about mine in the hope they will talk about theirs, even if I do look ridiculous. The perpetrators are more ridiculous for doing them.
I remember a military colleague being hauled away by military police one morning, as she was struggling and having a violent fit. A fellow on her floor told me she was throwing chairs at her walls screaming, “Stop it! Stop it! Stop it!”. When he mentioned that, I knew exactly what they had done to her. She was considered unruly, and was being watched intently. They wanted her out, and that is how they accomplished it. Through wall tapping and sleep deprivation, they push you to the breaking point. And when you finally lose control and do something rash, they pounce on you, and you’re out. Now she has a criminal record, considered a criminal when in reality she was a victim. Welcome to the Canadian military, and other militaries besides, I am sure.
There are dozens upon dozens of experiences I could present. But who will really read them? Worse still, who will really believe them? I overheard my military supervisor in Halifax whisper to another, “Do you think he knows?”, after I had mentioned one of the many “coincidences” I experienced, but with a tone of my being aware it was not a mere coincidence. As I turned my face to my computer screen, I whispered under my breath, but still loud enough for him to hear, “Yes, (rank) (name), I know.” A few minutes later, as he walked past my desk, he leaned in by my ear and whispered, “We’re trying to help you.” I should have pressed him for answers right then and there, but you just don’t know how much trouble you can get into when making such accusations in the military. So I let it go. But I will never forget.
Should anyone reading this ever decide to launch some kind of inquiry, I can mention names of over 100 people to contact, including military personnel, family members, neighbours, building managers, and others who have been contacted by military personnel with false narratives about me. They flash their ID’s and other credentials, and people believe anything they say. They turn family, friends, co-workers and neighbours against you, even recruiting their participation. Your acquaintances not only participate, but actually feel justified and emboldened playing tricks on you. It isn't their fault, though; they have been misled. I would reference them solely for corroboration.
As a final thought, here are explanations of two military programs in which certain persons (sometimes military, sometimes civilian) are kept under constant surveillance, and are in some cases subjected to conditioning in an attempt to turn them into what is called a “sleeper agent”. Almost all of the tactics presented below have been experience by me, including constant surveillance (ie: my previous post here regarding being harassed on my morning walks) and sleep deprivation (as per the top portion of this post, which other military members in Cuba and elsewhere around the world have also experienced).
Pentagon’s Signature Reduction Program
See Newsweek’s article: https://www.newsweek.com/exclusive-inside-militarys-secret-undercover-army-1591881
Some excerpts from that Newsweek article, plus more background information on the Pentagon’s Signature Reduction Program, can be found here: https://fightgangstalking.com/
“The largest undercover force the world has ever known is the one created by the Pentagon over the past decade. Some 60,000 people now belong to this secret army, many working under masked identities and in low profile, all part of a broad program called “signature reduction.” The force, more than ten times the size of the clandestine elements of the CIA, carries out domestic and foreign assignments, both in military uniforms and under civilian cover, in real life and online, sometimes hiding in private businesses and consultancies, some of them household name companies.
“…a little-known sector of the American military, but also a completely unregulated practice. No one knows the program’s total size, and the explosion of signature reduction has never been examined for its impact on military policies and culture. Congress has never held a hearing on the subject. And yet the military developing this gigantic clandestine force challenges U.S. laws, the Geneva Conventions, the code of military conduct and basic accountability.
“…The signature reduction effort engages some 130 private companies to administer the new clandestine world. Dozens of little known and secret government organizations support the program, doling out classified contracts and overseeing publicly unacknowledged operations.
"Federal spy agencies are using Americans to spy on their fellow citizens – the same approach to governance famously employed by communist East Germany."
How to Develop a Hypnotic Sleeper Agent
By Dantalion Jones / Masters of Mind Control
The following “was” on the web, but has been removed. Surprise, surprise. But I saved its web files to my computer years ago, knowing that sooner or later it would be removed. I made a jpeg image of the web page as it once appeared, attached here.
Note that I have experienced almost all of the tactics described below, including the stalking I mentioned in my previous post here (regular walks in the park), the sleep deprivation noted at the top of this post, and the surveillance and intrusions described here as well.
Quoting the now-removed webpage: “How to Develop a Hypnotic Sleeper Agent” (from here to end of post):
Amid all the conspiracy theories one of the most feared is that there exist "sleeper agents" in our society who are programmed to come into service when they are triggered by a phone call or key word.
These alleged sleeper agents don't even know they are programmed to become saboteurs, soldiers, suicide bomber, etc because of the thoroughness of their programming. They are the feared "Manchurian Candidate" that the movies portray.
The question is "Are they real?"
If they are true sleeper agents there is no way of telling until they are activated. One can however theorize exactly how they are made.
Indoctrination
Using indoctrination a person can be made to embrace a religious or philosophical belief that would make becoming a sleeper agent possible.
This would be a person so committed to an ideal they would be willing to wait patiently as a member of society until they are called into action. These people would know their mission and consciously hold it secret while interacting with the rest of society.
Conditioning
Conditioning is a repetitive process where the desired responses are enforced and rewarded and unwanted responses are punished. This can be done consciously as part of training drill and it can be done subconsciously using hypnosis or drugs to create amnesia.
Hypnosis
It has been demonstrated that hypnosis can create "amnesia walls" in which the subject has no conscious memory of what happened in the hypnosis session. It has further been demonstrated that hypnosis can give post hypnotic instruction to be carried out automatically in the waking state without the subject knowing it or questioning the behavior.
What follows is conjecture and theory based on testimonials of people who were alleged to be sleeper agents and soldiers.
Continuous Supervisions
Continuous supervision doesn't mean that the subject is cut off completely from society. It means that they are constantly overseen and every aspect of their lives are managed (without their knowledge or consent) to support their hypnotic programming.
This would include:
• Repeated reinforcement of all hypnotic conditioning.
• Handlers. Handlers are people who help maintain the subjects environment to maintain all the programming. They can play the role of family, friends, lovers, psychologists, coaches or any roll the subject perceives as supportive. The truth is the handlers are their to support the successful fulfillment of the programming and not the subject as a person.
• Minimal sleep so that the mind/brain does not process all the sleeper conditioning during sleep.
• Creating constant environmental challenges like unemployment or poverty. This gives the subject something other than their programming to focus on.
• Frequent hospitalization. This gives overt opportunity to sedate the subject for conditioning. If the subject has a history of hospitalizations for mental disturbances all the better. No one will take them seriously.
Joseph Cafariello
PS... Today is the second day after this post (February 12, 2024). A garbage truck just slammed into my parked car.
PPS... I finish writing this post because I am satisfied with its shape and content; not because of what happened to my car.
It is similar to when you are reaching for your coat, and someone tells you, "Take your coat." Since you have to take your coat, your brain tells you it's ok to obey them, and you comply. They just created an instance where they led you, and you followed them. And your brain accepted it.
It's a technique the military uses all the time. It trains you to accept instructions from that person or group. Done enough times, you become comfortable obeying them.
I just say, "I take my coat because I choose to, not because you tell me to." It's important to make that clear, to block the conditioning and affirm our self-governance; not just to them, but to ourselves as well. Now our brain realizes we took our coat by our own choice; we are still in command.
So too, I say regarding today's event. "Thanks for the warning, but I had already finished writing my post. I finished by my own choosing."
UPDATES 1 & 2: February 26 & March 07, 2024:
My apartment was once again entered while I was out. Either a key was used or the lock was picked. This may or may not have included assistance from building staff. Home invasions are included in the list of their techniques noted above, referred to as "black bag jobs".
All tenants on my floor received new fridges a couple of weeks ago. I removed the tape securing the bins inside my new fridge, and also removed all styrofoam pads from the corners of the glass shelves when I repositioned them.
The person(s) who have been invading my living space on a regular basis have struck again. As you can see in the photo below, the styrofoam pads on the corners of my fridge's shelves were restored when I was out of my apartment. I had removed all pads when I repositioned the shelves. Yet now they are back.
It is a tactic used to undermine our observational awareness in an attempt to make us second-guess and doubt ourselves. The aim is to cause people to feel less sure not only of the things we have done, but also feel less sure of the things others have done. They want us to question the accuracy of our observations and memory.
The idea is to train you to dismiss any anomalies you may observe as being your own misperception of things. Once they convince you not to trust your own judgement, they are free to do whatever they want to you, and you will simply accept it without questioning.
UPDATE 3: May 18, 2024:
Confrontations with individuals keep occurring, at times potentially violent. Following are just 3 such encounters as of late.
1 - Kick-boxer in the park:
As I parked my car in one of the parking lots in Vancouver's Stanley Park one night, another vehicle drove up behind me and parked several spots away. A tall man exited that vehicle, and walked hastily along the path I always walk, down some steps to the water's sea wall path. I took my time and followed my usual walk, also down the steps down to the sea wall. The man knew my routine, and was in a hurry to get ahead of me.
As I walked along the sea wall, I saw the same man sitting on a bench, playing a loud religious sermon in a foreign language on a device I did not clearly see. As I walked past him, he called out to me to stop and chat. I ignored him and continued walking past. He rose and started walking behind me.
I opened my umbrella, turned, and walked past him the other way, returning to the stairs back to the parking lot. He also turned and continued following me. I started running. He also started running. I ran up the steps, as did he.
Being taller than I am, his legs are longer than mine, and he quickly caught up to me on a grassy patch at the top of the steps. I turned to him and asked, "Why are you following me?" He did not reply, but stood profile to me, the same stance a kick-boxer uses when ready to kick someone. He was tall, thin, and in excellent physical shape as you would see in a kick-boxer.
He did not speak at all, but was just waiting for me to make a move. I turned, entered my vehicle and left. The encounter continued with a chase through the park in our cars. Yes, that is correct. He chased me out of the park in his car.
2 - Told to keep quiet:
The perpetrators need to operate with as little detection as possible, and they repeatedly warn their subjects to keep their mouths shut about their experiences.
On another of my recent nightly walks, a man stood on the sidewalk ahead of me about half a block away, looked at me, and shouted into the sky at nobody, giving the appearance of being a homeless person shouting for no reason. He then started walking in my direction. I continued walking straight. As he passed me, he leaned into my face and shouted into my ear, "Shut the f_ck up!" I continued walking in my direction, and he resumed walking in his.
The idea is to make it seem as though he is just a deranged man wandering the streets at night, shouting at nothing, so that when he shouts at me, any observer would simply dismiss his actions. But in reality, he was sent to send me a message to stop publishing posts like this, which I had done many times on many sites, and continue to. They don't like it when we reveal their methods. But the truth must be known.
3 - You'll be sorry:
On another occasion, while returning from grocery shopping one afternoon, I walked past a man sitting by a storefront. He was clean-cut, wearing clean clothes, without any carts or wagons or any belongings of any kind. As I passed him, he asked me for some spare change. I replied, "I'm sorry," and continued walking past. He replied, "You will be."
There are numerous other experiences, like two seemingly unassociated men standing on the sea wall about 100 meters away from each other, each of them spitting just as I walked past each one.
There are too many experiences to mention. Looking at each experience individually, one would easily dismiss them as being unrelated and simply coincidental. But put them all together and a picture starts to form, like putting together the pieces of a puzzle.
As I hand you each piece of the puzzle one by one, you dismiss each piece, saying, "This could be anything." And you discard it. You keep discarding each piece as I hand it to you. By the end of it, you look down at the table and say, "You have nothing." That's because you looked at each piece as a separate item and threw it away. But if you leave the pieces on the table as I hand them to you and do not hastily discard them, you will see they form a clear picture when put all together.
We must look at all these events as a whole. Individually, each one could be anything. But when all of these experiences are put together and considered as a whole, they form an undeniable picture. Do not be quick to dismiss each piece. Leave the pieces on the table and look at the whole. The picture I present is sound. Remember, I have all the pieces; you do not. I see the picture more clearly than you do.
https://preview.redd.it/we31ymcsm91d1.jpg?width=966&format=pjpg&auto=webp&s=3d56ac3dd3558a60d477ba9315104d1b66b139f8

Hello again everyone, I’ve decided to put the baking tips here this time. This is one that has been a huge help for me when it comes to cutting cakes. It’s much easier and cleaner to cut a cake when it’s been chilled for a few hours. So, once your cake has baked and firmed up in the pan (about 15-20 minutes, you want to make sure it’s set but still slightly malleable), take it out, let it come to room temperature, and then cover with foil or plastic or something to prevent it from drying in the fridge. Let it cook for a few hours to finish solidifying, and then cut. Also, if you have the means, a sheet cake cooks and cools a lot faster and more evenly and a cutter can be used to make perfect even circles.
Now, it’s a bit strange to start with the baking tips, I know. But, those are saved as a reward for making your way through my ramblings about youth and glory and adventures. This time, I wanted to put it here as a sort of apology for what’s to come. The last two stories have been very positive, very upbeat, very fun. However, the next century of my life I’m about to share with you all…
I wouldn’t blame any of you if you looked at me differently, I’ll just say that.
I’ll stop beating around the bush, and get right to the point.
So, my immortality was secure, I’d have my perfect body for as long as time existed or until I was killed by a stronger, more capable opponent. I had a good group of friends who knew they could depend on me whenever they needed help with something, and I got to kick the ass of a lich! I had accomplished so much in just over 100 years of life, and now I had a supposedly infinite amount of it to spare if I played my cards right! I felt unstoppable, and wanted to help others like I had helped my companions.
I became a mercenary, a witch for hire for adventures that might be too dangerous for parties. I stopped lying about my strengths, making sure it was known I held Master rank in two magic fields. Most people do not like to play the role of support, and it’s never a bad idea to have extra healing, so I started to hone my craft in Healing and Protection magic as well. I was a force to be reckoned with, and I would make sure the world knew it!
I had wished to continue adventuring with my previous companions, but each of them had decided to take their own path in life. Har decided to take a more involved approach with his church, Ralin returned home to overtake her brother as chief of her clan, and Vex was heading back to the mountains to further hone her building expertise and learn to become an artificer for enchanting! It was sad parting ways, we had been together for such a short time but we had accomplished something so impressive! Oh well, that’s life, you know? I made them promise to keep in touch, and we did for the most part! Har became a bit hard to reach at times due to moving around, so it was always a treat to see him when I could.
Anyways, I soon began to gain some fame. I was a topic of conversation now who had been promoted to expert in the matter of a month after I helped some newbies on their quests. I was someone who everyone knew was dependable and talented. Best of all, I was a cutie, and everyone loves to have a cute witch on their team!
I had all but abandoned my previous life’s calling in favor of glory seeking, which is something I still look back on with regret. I was becoming more selfish, more focused on building myself up instead of using my powers for the good of those who might not be able to ever have access to these powers. The Phoenix Rebirth had become a popular spell among us in the community, though, so people were still getting help. I had published it free to all magic shops, all magical teachers, even sent the entire process and methods for casting it through the OrbNet before I left to go on my mission to fight the lich. I just wanted to be sure it was in the world, pending the potential worst. It was at a huge loss, but it has now become the platform by which a lot of Gender spells are cast, so it was all worth it.
My time as an adventurer was amazing, I met so many cool people, fought so many horrifying and awesome beasts, even got to kiss a dragon! They don’t have lips, so it’s not the best kiss, but it’s still something worth bragging about. I felt so good helping people in a different way, and I was becoming more and more popular through the years. I was now Catherine, Lady of Flames, Master of Forms, a stable in the adventuring party call list. It felt amazing.
The excitement lasted for about 15 years of being called to help on missions, but then it was quickly soured after a single mission. Nobody mentions this, but once you become a powerful enough fighter, you start to garner the attention of those in need of protecting. This is definitely not a bad thing, especially when it is someone who is in genuine need of it, but that is not usually the case. Particularly, you garner the attention of the wealthy, who believe all problems can be solved with money. I would liken them to devils or demons, but that isn’t fair to them…devils and demons at least have codes they follow.
Anyways, one such noble approached me. Well, not actually her, one of the elves she had employed in her service. Her name was Duchess Cordelia, Lady of Farlon, Heir to the Rose Throne, Daughter of Zavier Goradel and Collector of Fine Arts. Yes, she made you say each one of those every time you addressed her, and in the correct order. She was…there’s a word I don’t like to use to describe her, a word that to me is very offensive but to others means nothing. I’m sure you can guess the word of which I speak, I simply refuse to say it outloud. She was, though, and a massive one at that.
She had called upon me after an omen in the sky had warned her of an invasion by some of the forces of hell. It was something we all saw, and while it was a terrifying experience, I’m not going to pretend it wasn’t the coolest and most spectacular shit I had ever seen. Whoever had cast it had placed some illusion magic to make the sun look like a flaming skull that called specifically her and her family out. I still remember what it said because it was just that cool.
‘Cordelia, Zavier, Helena…you have toyed with forces beyond your control, and for that you will be punished…My legions will march on your town, turning it and everything your pathetic hands have dared to touch into naught but a fine ash. You cannot stop me. You cannot persuade me. You cannot survive…’ and then it was over, the sun was back to normal. Fucking baller move, right? That’s how you threaten some assholes’ life!
So, I was called, along with Magnus Haradel and Desdamona Torres. Magnus was another high ranking member of the guild, an older Drow chap who still remains the most talented sword wielder I’d ever seen. His white hair was always tied into a neat bun, and he dressed simply. His armor was enchanted, but looked similar to any generic armor you could buy. He held a very respectable air about him, a sense of power that told anyone he could easily defeat them, but a calming sense that assured them he would only do it if he was threatened.
Mona was an alchemist who concocted and brewed the strangest potions I had ever seen. Some of them would cause an opponent to explode, some would freeze them in place, some when opened and poured onto the ground summoned these giant venus fly-trap looking creatures with razor sharp teeth that would devour whatever she commanded. She was a half-goblin, parents being a full goblin and an elf. Their genes worked together very well, because Mona herself was truly stunning. She has black hair, lime green skin, and wore a long back robe that flowed down her slender body. More impressive, however, was that she was Archmage levels in her Alchemical field, the highest one could get back in the day.
It was our job to protect Cordelia and her parents, Zavier and Helena. They would not share any information with us about what they had done, how it had pissed something off, or what to expect, but they did tell us we’d be ‘handsomely compensated should you survive’. Assholes…we needed information to do our job! Holes in information leads to holes in strategy, holes in strategy leads to unnecessary risk, and unnecessary risk leads to uncertainty and potential death! Ugh, whatever, it was just one job, then hopefully we’d never have to deal with them again and they’d descend into obscurity.
So, the job was set. Magnus, Mona and I got better acquainted with each other and started to plan our defensive means and offensive responses. We had no idea what we were facing, how many it would be, where it would be coming from, or when! We had one of the five answers we desperately needed, so we had to do the best we could. Magnus suggested we employ the help of additional adventurers; clerics, paladins and the like who are good at protecting and supporting. Their job would be to round up the town to a safe location and watch over them until one of us gave the all clear. Mona and I agreed, and I decided to spread the word that the people needed to be taken to safety and guarded until whatever was going to happen had happened; he did threaten the entire population, so better to be safe.
Mona started to lay a protective parameter around the Goradel mansion in the form of explosive concoctions that seeped into the ground and bottles of Acid Arrow that, when broken, would attack the nearest hostile creature. She had also managed to brew a few potions of invisibility for the townsfolk, given the guards potions of strength, mana regeneration, health regeneration and spell boosting, and gave herself, myself and Magnus potions of regeneration, potions of Free Casting (basically downing one allows you just have a reserve of mana to pull from without worry), and potions of Iron Skin that would give us amazing defense without slowing us down. She was a really, really talented Alchemist, even crazier was that she was only 30, very young for a half-elf/half-goblin. She definitely had a gift.
I, meanwhile, decided to try something new. I had been toying around with a few things in my off-time, and with my knowledge of Shifting Magics I decided to try out something that could prove beneficial. I had come across many beasts in my time, some of them easy to understand and study, others so wildly complicated that it took me years of dissecting, studying and charting to get a solid understanding of what the hell was going on internally. I had taken some lessons from Grandmaster and Archmage Shifter’s who were willing to teach, and with enough practice I was finally able to harness the form of other, less common creatures! I had mastered the standard offensive animal forms like tiger, wolf, bear and eagle, but didn’t know how dangerous our targets were going to be, so I decided that we needed to go hard, fast, and leave no possible room for error.
I downed the two bottles of Free Casting that Mona has brewed, and began my shift. I had again mixed my Phoenix Rebirth with these form changes, so the only pain I was receiving was to my mana pools. However, thanks to Mona’s amazing abilities, I was able to shift without trouble!
I got down on all fours, and soon my size began to expand. My teeth turned from their normal human color to a stained and dark brown. My face started to extend forward into a muzzle, my teeth being replaced by sharp, deadly fangs. My canines extended further than the rest, creating a deadly row of fangs. My lips retracted back, and my face began to turn scaly and red as my face became more and more canine. The only thing unchanged on my face was my eyes, as they were my Keepsake (many Shifters have a certain aspect of themselves they keep permanent, no matter what, to remind themselves of their true form).
The scales continued down, a large, fleshy tail sprouting from my back and extending out. From snout to tail, I was now 30 feet in size, but I was not yet finished. The scales extended down my whole body, but they looked more like regular sinew and flesh as my body was covered in a protective coat of blood red scales. My legs began to crack and bend as muscle appeared to support my now larger weight and size, and my toes extended a double set of claws on each foot. The form was complete, now for one final touch.
All across my red tail, bones began to jut out like my sharpened fangs, covering it from my hindquarters to the very tip of my tail. It was definitely an easy target should something decide to attack my tail, but the shards and spikes allowed me to slice through weaker enemies that dare to try. Even better, I could slam my tail against the ground to loosen some of the shards and fling them towards my target. I was a true beast, an imperfect dragon known as a fanged drake. While not near as strong as a true dragon, I had seen first-hand the damage and strength they possess, and now it was all mine. Magic was a bit harder to cast in this form, but I still had access to Apprentice level Pyromancy and some support spells like Enhance Speed, Feather Fall and Enhance Ability.
The stage was set, we were ready to fight whatever came our way. Magnus had enchanted his greatsword with every enchantment he could cast without overloading it, Mona held potions in her hands, and I stood at the front, smoke coming from my body as I waited. We were ready, we were going to defend these poor villagers and the shitty people who barely even gave a shit about their safety!
We waited, and waited, and waited. Seems I had used my change too early, and turning back would just be a waste of mana, so I decided to travel into town and help with carrying or leading others to safety. I had modified the vocal cords of this beast to be more in-line with standard humanoid ones, so it allowed me to speak. It was just not very fun, given my voice was incredibly gruff and deep due to the creature's size. I ran to the guards, my now muscular legs allowing me to jump great distances, my long claws able to help me climb with relative ease. It didn't take long to find the groups and their protectors as they were leaving town.
I jumped down to check and make sure everything was okay, and even got to meet Har again! He looked so much more mature, his black hair and green eyes showing a bit of age, but it seemed he was happy. We used a few minutes of walking time to catch up, and I got to hear all about his journey.
After our mission, he made it his job to find undead who had been driven mad, and help them see the light again. He had seen many undead who had been brought back against their will, and many who suffered purely because they weren't allowed a choice in their rest being disturbed. He had helped them find peace, shown them the light of Theia, his goddess, and allowed them to return to their peaceful slumber in their designated afterlife. He had even married the cute man at the bar that I had convinced him to chat up, and they had a daughter named Athena! Apparently she was 7 years old and the sweetest thing, according to Har. I told him he better let me visit her once this was all over, and he happily accepted.
Our sweet reunion was cut short, however, as the clouds in the night sky started to swirl and gather. Once again we saw the decrepit and harrowing skull that we had seen yesterday appear again. Except, this time it didn't talk. It merely let out an ear-splitting screech that rattled your very soul. A few of the people were so terrified they had fainted, so I yelled at them to carry all they could, and run! Fast! They were quick to agree, those who could carry grabbing the unconscious and those from my back with haste so that I could rush back to the mansion.
I arrived right in the nick of time to see absolute hell spewing from the mouth of this skull. We heard horrid shrieks and cries of birds, the hissing roars of giant snakes, and the unholy screams of Abyssal Spiders.
The birds were like Corvids, but towering in height. They easily reached 30 feet in size, their beaks sharpened and rigged with teeth-like bumps running down the entirety of their beaks. Their eye sockets were sunken and shallow, small eyes giving off a haunting and piercing glow. Parts of their body showed their exposed, fleshy bodies underneath. Their skin was red, and covered with scars, exposed bone and sinew from what looked to be countless battles.
The snakes were unlike anything I've ever seen, they were black and blue striped, with arms and legs, and stood upright! They were not as tall as the Corvids, only measuring 15 feet tall, but they possessed a whip-like tail that flowed almost the same length as their bodies. Their mouths oozed a green venom that coated their fangs, and their necks were able to flare into hoods like a cobra.
Finally, were the spiders. Along with being giant, like the size of a Clydesdale giant, they possessed hundreds of eyes across their entire body. Their fangs dripped with venom, and thick hairs were present across their entire bodies. Each hair on their back was able to pierce skin and inject with the same poison in their fangs, and their webs were known to carry a necrotic slime that would eat away at skin.
We definitely had our work cut out for us, this horde of creatures was coming right for the Goradel residence and they were ready to kill anything and everything in their path. The crows rushed through, their massive size crushing smaller houses and easily breaking through larger ones that were in their way. The spiders simply crawled over them, leaving a trail of webs and venom in their wake, and the snakes…apparently their tails were going to be quite the problem, as not only were they long, they were sharp enough to slice trees, wildlife and building cleanly with just a single slice of the tail.
We were truly, without a doubt, up a fucking creek with this one.
We sprang into action as quickly as we could. We saw our foes pouring out, and our objective was simple protection of the village, her people, and the asshole nobles that caused all this. I ran right towards the spiders, knowing that they were the threat that could cause the most damage with their necrotic webs and flesh-melting venom. The smoke coming from my mouth started to turn black as I approached one of them, letting out a blast of fire from my mouth that quickly set it and its attempted web in flames. It shrieked as it skittered and writhed in pain, trying to attack me in retaliation. I was quick to slice one of its legs off with my claws, and sink my teeth into the back of its head. It gave a few more twitches and finally fell still.
I threw it to the side as I continued doing my best to draw them towards a common area, minimizing the potential risk of them running out of town and tracking down the other parties currently in hiding. It worked very well, as once they notice a threat, they will continue to attack! The problem was, it worked very well, and once they noticed a threat they would continue to attack until it died! The horde of spiders was gaining on me, all I could do was use some flames to burn the webs they attempted to ensnare me with and use my claws to slice any that came from the front. I was not doing well by any means, but I was now at least within sight of my companions.
My joy was quickly cut short as I felt a burning string of web wraps itself around my tail. I had gotten careless, and was definitely paying the price. If you’ve never been hit by necrosis, allow me to explain the feeling as best I can. Imagine a hot knife being thrust deeper and deeper into your body and feeling your cells, muscles, tendons and fat dying around it. Not just cut, or severed, dying with little chance to repair it without some heavy magic. If it goes around a vital part, like a shoulder, leg or neck, you will start to slowly feel yourself losing all feeling as it just falls. It’s a truly horrible experience, avoid it if you can.
This is to say, I was currently in for absolute hell as I felt this experience being run through the part of my tail that carries most of my projectile spikes. I could feel each tendon snapping, my skin burning away, and the discs of my now expended spine starting to crack and rip. I had to make a choice, fast. My desperation led me to only one single solution; I knew the tail had to go.
With a pained howl I raised my claws, and sliced clean through the tail on my back. I cannot explain how truly horrible of an experience this was, mostly because I think my mind has blocked it out to protect itself. It fell to the ground with a wet squelch, blood pouring out of the open wounds on my back. I sent a breath of flame onto the spider and his silk, and sent another onto my nubbed tail. Again, another experience I believe my mind has blocked out to protect itself!
Don’t get hit by necrosis, kids.
I ran to Mona, who was currently being swarmed by a group of Corvids, and offered my assistance. I was pissed, I was angry, and I wanted to kill! As one of them dived down, I jumped onto its chest and sunk my fangs directly into its neck. It let out a pained screech as I felt its blood fill my mouth, my claws wildly slashing at its chest through skin, flesh, bone, whatever I could scrap and slice, I did. I had truly let this creature’s feral nature take over my mind for the time being, but I did not give a damn, we needed to win.
The beast fell back to the ground, and I let out another challenging roar to the other beasts nearby. My claws and fangs erupted in flames as I continued to wildly attack the ones threatening Mona, knowing I needed to protect her as she concocted and threw brew after brew onto what she could. Magnus was doing absolutely amazing, without a doubt the best of us. He was handling the snakes by himself, expertly dodging and slashing at them each time they tried to grab him, bite him, slice with their tails, or trample him. He would wait for them to attack and in the blink of an eye, whatever they tried to attack him with would be gone. Heads, tails, legs and arms started to litter the ground near him as he showed absolute power and authority.
Mona, meanwhile, had been mixing something special while I distracted the snakes and corvids. Her alchemical traps had mostly been activated already, melted and bubbling piles of what were some of our enemies scattered through the warzone. She yelled at me to give her a boost, and I managed to snap free from my feral state. She held something in her hands I cannot even begin to describe. It was completely dark, but…empty. The energy that came from it was unlike anything I have ever seen since, it was like staring into the nothingness of space while being surrounded by it on all sides. She slammed it onto the ground, and the darkness surrounded her.
Flesh and feathers from the Corvids started to break from their destroyed and lifeless bodies, attaching itself to her back and clothes. One of their skulls burst into pieces as it flew towards her, reassembling itself onto her face in a makeshift mask. Their bones and talons began to collect into her hands, and within a matter of seconds she was holding a powerful, pulsating scythe. In that moment I saw something I truly hope to never see again. I saw death. The truest form of death was standing before me, and its energy chilled my very soul. I could feel the contempt the energy had for me, as if it knew I had extended my life outside of its natural reach.
She ordered me to come, and I knew I had to obey. I grabbed her with my fangs, and placed her onto my back. Her body was cold, I was terrified of what I saw before me, but so was everything else. I felt a hand rest onto my head, and I could feel…warmth. Mona reassured me that it was going to be okay, and pointed her scythe forward. I collected myself again, and sprinted towards our enemies.
Mona sliced and slashed them each with one clean swipe from that scythe, each of them falling dead in our path. I used my flames to burn any webs that had been placed, focusing on the ground while she focused on taking down these enemies with the grace and power of a god. As I saw this, I truly understood how far the gaps between Master and Archmage truly were when it came to the arcane arts. I still had so much to learn…
Our combo attacks came to a screeching halt, however, as we heard a pained scream from behind us. We both looked to where Magnus was, and we could see that he had been injured. One of the snakes had managed to sink its tail through his shoulder, and another currently had its fangs embedded into his side. We let out a scream as we charged towards them as they bit, stabbed, and slashed poor Magnus. I tackled one of the snakes off, sinking my burning fangs into its neck and ripping its head off in one solid motion. Mona jumped from my back, holding her hand out as she said…something, and the snake was turned to dust.
Magnus fell to the ground, howling in pain as he regained his footing. I cried out that he needed to be healed immediately, and begged Mona to throw him something from her belt. He paid me no mind, and just ran back into the fight. He was so badly injured, but that did not stop him for a second. He continued fighting as if nothing had happened, and we knew we had to do the same.
The fight lasted for hours, the hordes of enemies seeming endless. The town had been turned to rubble at this point, any signs of life save for the Goradel mansion had vanished from this now tarnished and barren land. As the sun rose on the next day, we saw the warzone in fresh light. Mona had returned to normal, her breathing short and labored as she laid on the ground. I had turned back to normal, wounds covering my body and in desperate need of healing, but I didn’t care. I saw Magnus sitting on the corpse of one of the Corvids, a cup of ale in his hand and blood pouring from him. I rushed to him, begging him to let me help him, but he just shook his head.
He took a long, slow sip of his ale, let out a deep sigh and motioned for me to sit with him. I got down as best I could, every instinct telling me to heal me, but he continued to refuse. Eventually he spoke as we stared at the sunset. ‘Catherine,’ he said to me, ‘everyone has a torch to burn. Some burn longer than others, and we don’t get to decide how long they burn…’ He leaned against his sword with a smile, taking one last sip of ale. I asked him what the hell he was talking about, but as I looked at him, I could tell…
He was gone…
The light had gone from his eyes, but that smile remained on his face. As I saw this, all I could do was cry. I had lost people before in my life, but I was always able to help the ones that could be helped from injuries! I just hugged him as I sobbed, and sobbed, and sobbed. Even worse was having to heal Mona back to consciousness with the remainder of my magic and share the news with her. We cried together; we hadn’t known each other for more than a day, but we all held a deep respect for each other. Knowing that we had failed him and caused his demise, the town being destroyed, our barely achieved victory…none of it felt worth it in the end.
As we cried, we heard the doors to the Goradel manor open. Out stepped Zavier, Cordelia’s father. He looked at the scene, nodding as he saw our handiwork and commended us. ‘Weren’t there three of you?’ he asked as he looked at us with such lack of regard. ‘Magnus…he’s dead…’ Mona said as I helped her up, wiping the tears from her eyes. ‘Hm, pity…very well, would you like his share? We had already set aside 3 payments, we will split it between you both should you wish’. I still don’t know why what he said caused me such anger, but I could feel my blood boil. Our comrade that had been one of the best members of the guild, the one who had fought to defend his worthless ass, the reason he was standing here right now and not a pile of meat being devoured by beasts didn’t even give a shit that he was gone!
‘This isn’t fair’, I thought to myself, ‘we protected them and they are treating us like pawns!’ Mona could tell I was getting angry, so she answered that we’d take his share and have it sent to our accounts at once. She pulled me away from this pitiful excuse for a human, and I just screamed in anger. She told me that she agreed, that it wasn’t fair to Magnus, or us, or the people of this village, but that we couldn’t let his sacrifice be in vain. With his share of the cash and ours, we could afford to build a new settlement for the displaced of this village. She managed to talk me down from my anger, she was really talented like that. I took a few deep breaths, patted my cheeks, and nodded. It would be better to use the money for good in Magnus’ honor, all the stories I had heard of his exploits usually ended with him donating a large portion of his earnings to those affected by disasters such as this.
Mona left to inform the survivors that the victory had been achieved, but at the loss of Magnus. While she did that, however, I began to plan. I don’t know if it was the loss of a comrade, the pain still coursing through my body, the stress and trauma of what we had just gone through, but letting it go was not an option for me at this point. I knew I had to show these fuckers torment, I knew that they needed to pay for the callous disregard for anyone who wasn’t themselves. So, I gathered samples. I had a bag of holding on my side and began to stuff it with the bodies of our defeated enemies. The spiders had all been burned and crushed beyond study, but many of the Corvids and Serpents were still able to be studied and understood. Once I had my samples, I looked at Magnus with more tears.
I was going to avenge him, I was going to show these rich pieces of crap just how insignificant they were, and I was going to make sure they paid the price…
There was no way I could carry his body with my strength, he was far too bulky for me, so I used my magic to carry him. Even with my weakened state I couldn’t stop myself from giving him a proper burial. He deserved it, he deserved so much more than what he got. I summoned a shovel into my hands, and began to dig. I think I made it about 3 minutes of digging before my body finally gave up on me, and I fell. I don’t remember much of what happened after that, I guess I had passed out from exhaustion.
When I awoke, I heard Har’s voice calling to me. I was so tired, my body aching and burning in such pain as I tried to move every muscle I could. I looked up, and we were in a cemetery. I could see Magnus’ body laying in a now dug grave, dressed in his elegant but simple armor, eyes closed and mouth still holding that same smile as I had seen before. A ward of protection was currently being cast around his burial grounds, designating this land as sacred ground that could not be touched by any means. No necromancer could get to his body, and no thieves could rob him of his belongings. I was sitting next to a patched up and tired looking Mona, and we both just sobbed gently as we watched him being buried.
Hundreds had gathered to pay their respects, all of those that Magnus had saved, protected, worked with, allied, even some who I later came to learn saw him as a rival. All of them were paying their respects to this true paragon of an adventurer, and all I could think about was getting revenge for him…
Ah, sorry, I didn’t realize how long I had been sending through the OrbNet. It might be best to end this part of my life here for the time being. Thank you again for reading, if you managed to find an old witch’s story interesting. Once I work up the courage to share the next part with you all, I hope you will continue to view me in a positive light. You will hear things that…well, you’ll see. Thank you for your time, I love you all, my siblings in the arcane.

Hey everyone,

1. For some reason, I am not able to make this edit in the main post itself. so I am making this comment. Regarding ore -> I need some suggestions, I was thinking of doing Weighted Cable Crunches and I cant do leg raises yet. Where should I include core exercises?
2. Regarding the Bi and Tri being in different days, I'll change them into a single day and add another leg day.
3. Regarding the Sets and Reps, I usually do 2 sets, 1 set with 80% of my PR and 1 set with spotter and trying new PRs every 2nd week, each of them with 5 reps max(usually till failure).
4. Cardio Wise -> I usually do 10k steps daily, plus 15 mins Rowing, 15 min walk on 15 incline and 5 speed